CALIFORNIA RAISINS SWEET. NATURALLY - A NUTRITION HANDBOOK FOR DIABETIC EDUCATORS
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CALIFORNIA RAISINS
SWEET. NATURALLY.
A NUTRITION HANDBOOK FOR
DIABETIC EDUCATORS
CALIFORNIA RAISINS:
POSITIVE IMPACT ON DIABETIC NUTRITION
California Raisins — the tiny fruit that adds big taste
to breakfast, lunch, dinner and snack time — is also a
diabetes-friendly food. Research shows that consuming
this all-natural, dried-by-the-sun, no-sugar-added fruit
can positively affect glucose levels and systolic blood
pressure among people with Type 2 diabetes mellitus
(T2DM).1
DIABETES: A GROWING AMERICAN EPIDEMIC
As a nutrition professional and diabetes educator, you’re In 2020, the Centers for Disease Control reported that
no stranger to the fact that diabetes diagnoses are 34.2 million Americans have diabetes. That accounts for
growing in America and around the globe. 10.5% of the U.S. population, and nearly 21.4 percent of
these are undiagnosed cases. Another 88 million adults
are thought to have pre-diabetes.2
34.2
MILLION
Americans
have diabetes
% are
That’s 10.5 %
of the U.S. population 21.4 undiagnosed
88
MILLION
Americans are thought to
have pre-diabetes
SMALL FRUIT,
MIGHTY NUTRITION
Given the magnitude of the diabetes problem, and
knowing that the nutritional quality of foods is one
factor that influences glucose levels and cardiovascular
disease risk among patients with T2DM, a first-of-its-
kind study was conducted with California Raisins and
patients with T2DM.3
23%
REDUCTION
in postprandial
(post-meal) glucose levels
This 12-week study among 51 individuals with T2DM
found that regular consumption of raisins — as
compared to a variety of equal caloric snacks —
19%
positively impacted both glucose levels and systolic
blood pressure. in fasting
The research, published in The Physician and
Sportsmedicine journal, revealed study participants who
REDUCTION glucose
consumed one ounce of raisins three times a day for the
duration of the study — as compared to a group that ate
a comparable amount of equal caloric snacks — were
shown to have:
• 23% reduction in postprandial
A SIGNIFICANT
REDUCTION in systolic
(post-meal) glucose levels (8.7mmHg) blood pressure
• 19% reduction in fasting glucose
• A significant reduction (8.7 mmHg) These recent findings build on previous research
in systolic blood pressure announced at the American College of Cardiology’s
Annual Scientific Session in 2012. In this study, 46 men
and women with pre-hypertension were randomly
assigned to snack on raisins or pre-packaged
commercial snacks that did not contain raisins or other
fruits or vegetables, three times a day for 12 weeks. The
results indicated that eating raisins three times per day:
• May significantly lower blood pressure among
individuals with pre-hypertension when compared
to other popular snacks.4
• May significantly lower postprandial (post-meal)
glucose levels when compared to other popular
snacks of equal caloric value.5
Both studies were conducted at the Louisville Metabolic
and Atherosclerotic Research Center (L-MARC) by
Harold Bays, MD, medical director and president of
L-MARC.
“Raisins are excellent food choices for most individuals, including those with T2DM.” “We recently reported in the scientific literature two carefully controlled clinical trials comparing the effects of raisin intake to commonly used snacks in persons, first, with pre-diabetes and, second, with T2DM. In both groups the intake of raisin snacks three times daily significantly decreased blood pressure compared to conventional snacks, and blood glucose values were favorably affected by raisins compared to snacks.” — James W. Anderson, MD, Professor of Medicine and Clinical Nutrition, Emeritus, University of Kentucky
A NUTRITIONAL POWERHOUSE
California Raisins are
made for healthy snacking.
Dried in the warm California
sunshine, they come by 1/4 cup
serving size
their sweetness naturally —
with no added sugar — plus
=2 carb
choices
zero fat, no cholesterol, 7%
0%
of your daily fiber, 6% of
your daily potassium, and OF YOUR
4% of your daily iron (per DAILY
quarter cup serving). The FAT
ingredient list says it all:
7%
Raisins.
Convenient and portable OF YOUR
DAILY
for an on-the-go lifestyle, FIBER
they can be stowed in your
purse, gym bag, briefcase
0%
— even in your desk at the
office. OF YOUR
DAILY
CHOLESTROL
4% OF YOUR
DAILY
IRON
0%
ADDED SUGAR
THE
6% OF YOUR
DAILY
POTASSIUM
INGREDIENT
LIST SAYS
IT ALL
When your diabetes patients are looking for foods that
CALIFORNIA RAISINS: satisfy their craving for sweets, as well as positively
influence their blood glucose and systolic blood
pressure, they can find it in deliciously sweet, all-natural
California Raisins. Looking for a fresh take on healthy,
WHERE HEALTHY MEETS TASTY easy snacks, side dishes and entrées? Patients will love
these recipe ideas, plus carb choices are included for
easy carb counting!
GRAB-AND-GO SNACK PAIRINGS
Consistent carbohydrate intake throughout the day is
important for controlling blood sugar, making snacks
an essential bridge between meals. Offer your patients
these low-carb and low-calorie snack ideas for quick fuel
throughout the day.
2 TBSP. CALIFORNIA RAISINS
= 1 CARBOHYDRATE CHOICE OF FRUIT
Choose one fruit choice of all-natural California Raisins
and pair with a protein, healthy fat or non-starchy
vegetable to create a sweet and a savory snack, eaten
side by side. Each snack pair is only 15-20 grams of
carbohydrates and about 200 calories or less.
1 FRUIT CHOICE + PROTEIN, HEALTHY FAT OR NON-STARCHY VEGETABLE
½ cup low-fat cottage cheese
1 low-fat string cheese
1 hard-boiled egg
2 Tbsp.
¼ cup beef jerky, low sodium
California Raisins
½ oz. nuts (approx. 7 walnuts, 12 almonds, 15 peanuts, 25 pistachios)
¼ cup soy nuts, unsalted
½ cup jicama slices
SNACK
PUMPKIN PIE POPCORN MIX
WITH CALIFORNIA RAISINS
Prep Time : 5 min | Cook Time : 5 min
Ready Time : 10 min | Serves: 12 cups
1 CARB CHOICE
Serving size: ½ cup
INGREDIENTS PROCEDURE
9 cups air-popped popcorn Place popcorn in a large bowl and remove all unpopped
kernels. In small bowl, stir sugar and pumpkin pie spice
1 tablespoon pumpkin pie spice together. Spray popcorn liberally with nonstick cooking
1/4 cup sugar spray, tossing to coat evenly. Add raisins and pecans.
Sprinkle with sugar mixture and toss until popcorn is
Butter-flavored cooking spray well coated, adding additional spray as needed.
1 cup California Raisins
1 pkg. (5 ounces) glazed pecans
Nutrition Facts Per Serving
Calories 90 (23% from fat); Total Fat 5g (sat 0.5g, mono 3g, poly 1.25g, trans 0g);
Cholesterol 0mg; Protein 1g; Carbohydrate 12g; (Dietary Fiber 1.5g; Sugars 8g;);
Iron 0.5 mg; Sodium 0mg; Calcium 7mg; Potassium 89mg
For more diabetes-friendly recipes, visit calraisins.org
SNACK
QUICK-FIX TRAIL MIX SNACK BARS
WITH CALIFORNIA RAISINS
Prep Time : 10 min | Cook Time : 20 min
Ready Time : 30 min | Serves: 12
1 CARB CHOICE
Serving size: 1 bar
INGREDIENTS PROCEDURE
Expeller-pressed canola oil spray Preheat oven to 300°F and coat a 9 x 9-inch (23 x 23
cm) pan with canola oil spray. Finely chop cashews and
1 cup raw cashews dried fruit in a food processor (or smash the nuts in a
1/4 cup California Raisins bag, and chop the fruit) and add to a large bowl. Add
pepitas, sunflower and sesame seeds, flaxseed, and salt
1 cup toasted pepitas (shelled pumpkin seeds) and stir to combine. In a separate bowl, microwave the
1/2 cup raw sunflower seeds honey for a few seconds until warm. Drizzle honey and
vanilla into the nut mixture and stir until completely
1/3 raw sesame seeds incorporated. Pour the mixture into the pan and spread
evenly. Spray a sheet of waxed paper with canola oil
3 tablespoons flaxseed meal
spray; place the waxed paper on top of the mixture,
1/2 teaspoon salt spray side down, and pack down gently with your hands.
Bake until golden, 20 minutes; cool completely.
1/4 cup honey
Place a cutting board on top of the pan. Lay one of
1 teaspoon vanilla extract your hands on top of the board and the other hand
underneath the pan and firmly flip the pan upside down
to release the cake from the pan. Cut into 12 bars. For
maximum freshness, store bars individually in snack
bags and refrigerate for up to 1 month.
Nutrition Facts Per Serving
Calories 260 Total Fat 18g (sat 3g); Cholesterol 0mg; Protein 10g; Carbohydrate
17g; Dietary Fiber 3g
For more diabetes-friendly recipes, visit calraisins.org
SIDE DISH
CALIFORNIA RAISIN
COUSCOUS WITH VEGETABLES
Serves: 8
3 CARB CHOICES
Serving size: 1 cup
Note: Pair with a fish, poultry or lean beef and a green
salad and dinner is served!
INGREDIENTS PROCEDURE
1 box couscous, plain Pour couscous into a large bowl or shallow rectangular
pan. Bring 2 cups water to a boil. Drizzle 2 tablespoons
1/4 cup extra virgin olive oil, divided
of olive oil over couscous; pour boiling water to cover
1 pint red pear or cherry tomatoes, cut in half over all, mix with fork. Cover with plastic wrap and
set aside for 5 minutes. Remove plastic wrap and fluff
2 heads fennel, bulb only, small dice couscous with fork to remove lumps, and let cool. Add
1 English or hothouse cucumber, peeled, seeded and remaining ingredients and toss well; season to taste with
small dice salt and pepper. Reheat to serve.
1/2 red onion, peeled, small dice Note: Make sure all ingredients are ready before making
couscous. For variety, sprinkle crumbled feta cheese on top
1 cup California Golden Raisins or California Raisins just before serving.
2 bunches Italian flat leaf parsley, picked and chopped
1/2 bunch cilantro, picked and chopped
Juice of 4 lemons
Salt and pepper; to taste
Nutrition Facts Per Serving
Calories 290 (23% from fat); Total Fat 7g (sat 1g, mono 5g, poly 1g, trans 0g);
Cholesterol 0mg; Protein 6g; Carbohydrate 49g; (Dietary Fiber 5g; Sugars 17g);
Iron 2mg; Sodium 30mg; Calcium 55mg; Potassium 518mg
ForFormore
morediabetes-friendly
diabetic-friendlyrecipes,
recipes,visit
visitcalraisins.org
LoveYourRaisins.comSIDE DISH
SPRING VEGETABLE
SAUTÉ
Serves: 8
2 CARB CHOICES
Serving size: 1/8 of recipe
INGREDIENTS PROCEDURE
8 baby artichokes Cook artichokes in boiling salted water, about 8 minutes,
16 baby carrots, peeled and trimmed until tender. Cool and drain. Trim, quarter and remove
chokes. Set aside. In large saucepan, bring 2 to 3 quarts
1 cup thin green beans, cut in 1-1/2-inch lengths water to boil. Add carrots and cook about 6 minutes or
until tender. Remove with slotted spoon to large bowl of
16 frozen white pearl onions, thawed
ice water. Meanwhile, cook green beans in same boiling
1 tablespoon butter water until tender, about 3 minutes. Remove with slotted
spoon to same bowl of ice water. Add pearl onions to
1 clove garlic, minced same boiling water and cook until completely thawed
12 green onions, white and light-green parts and heated through. Remove with slotted spoon to same
cut into 1-1/2-inch lengths bowl of ice water. Cool vegetables and drain thoroughly.
(May be prepared a day ahead to this point and stored in
1 cup California raisins refrigerator.)
1/4 cup fresh chopped parsley leaves Just before serving, heat butter in large skillet over
medium-high heat. Add garlic and cook until lightly
1/2 teaspoon salt
browned. Stir in prepared vegetables, green onions
Pinch freshly ground pepper and raisins. Sauté, stirring constantly, until vegetables
are hot and coated with butter. Add parsley, salt and
pepper; toss and serve.
Nutrition Facts Per Serving
Calories 120 (13% from fat); Total Fat 2g (sat 1g, mono 0g, poly 0g, trans 0g );
Cholesterol 5mg; Protein 3g; Carbohydrate 25g; (Dietary Fiber 3g; Sugars 18g; );
Iron 2mg; Sodium 360mg; Calcium 32mg; Potassium 234mg
For more diabetes-friendly recipes, visit calraisins.orgENTRÉE
SWEET AND SPICY
JERK CHICKEN
Serves: 6
1.5 CARB CHOICES
Serving size: One chicken breast, approx. 3 oz.
Note: This recipe counts as low-fat
(ENTRÉE
RED SNAPPER
VERACRUZO
Serves: 4
2 CARB CHOICES
Serving size: 3 oz. fish filet and ½ cup sauce
Note: Serve with 2 corn tortillas (2 carb choices) and a
green salad for a complete meal.
INGREDIENTS PROCEDURE
1 pound red snapper fillets, skin on and bones removed Preheat oven to 350°F. Line baking dish with parchment
and arrange fillets side by side. Sprinkle fish fillets with
1 tablespoon fresh lime juice lime juice and season with salt and pepper; set aside.
Salt and pepper; to taste In a heavy sautépan, heat oil and sauté onions until
2 tablespoons vegetable oil translucent. Add poblano pepper and cook until soft. Stir
in garlic and chile; cook about 30 seconds more. Add
1 yellow onion, minced tomatoes, olives, capers, raisins and fish stock; heat and
1/3 poblano pepper, seeded and sliced thin simmer for 20 minutes. Remove from heat, season to
taste; divide and pour into individual casseroles. Arrange
1 clove garlic, sliced fillets, skin side down, on top. Bake at 350°F until done,
about 12 minutes. Serve immediately.
1 serrano chile, seeded and sliced thin
1 3/4 cups (1-1/2 pounds) canned, crushed tomatoes in
juice
1 tablespoon green olives, sliced
2 teaspoons capers
1/2 cup California Golden Raisins
2/3 cup fish stock or bottled clam juice
Nutrition Facts Per Serving
Calories 310 (27% from fat); Total Fat 9g (sat 1g, mono 4g, poly 2g, trans 0g);
Cholesterol 40mg; Protein 27g; Carbohydrate 30g; (Dietary Fiber 4g; Sugars
21g;); Iron 2mg; Sodium 510mg; Calcium 107mg; Potassium 849mg
For more diabetes-friendly recipes, visit calaisins.orgCITATIONS
1,3 Bays, H., et. al. A Randomized Study of Raisins Versus
Alternative Snacks On Glycemic Control and Other
Cardiovascular Risk Factors in Patients With Type 2 Diabetes
Mellitus. The Physician and Sportsmedicine; 2015.
1,3 Anderson, J.W. et. al. Raisins Compared with other Snack
Effects on Glycemia and Blood Pressure: A Randomized,
Controlled Trial. Post grad Med 2014:126:37-43.
2 Centers for Disease Control and Prevention. National
diabetes statistics report: estimates of diabetes and its burden
in the United States, 2020. Atlanta, GA: U.S. Department of
Health and Human Services, Centers for Disease Control and
Prevention, 2020.
4 Bays, H., et. al. Raisins and Blood Pressure: A Randomized,
Controlled Trial. Poster session presented at: American College
of Cardiology’s 61st Annual Scientific Session; 2012 March 24-
27; Chicago, IL.
5 Bays, H., et. al. Raisins and Blood Glucose: A Randomized,
Controlled Trial. Poster session presented at American
Diabetes Association’s 72nd Annual Scientific Session; 2012
June 8-12; Philadelphia, PA.
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